A nice and steady 18m in 2.13.27 (exactly the same as last week as it happens!) for me this morning, and a 4.25m recovery run this evening to round off the week. A pleasing week with the 1 hour sub 2.45 MP session, the pace of the pyramid intervals and the weekly mileage Next week- recovery

cheers jase,8 days off from tuesday,i get them once a month,so i can get in a better,range of training in,plus ive just joined porthcawl runners so when im off i can get some training with them as well

Nutty- cheers. I hope so- feeling pretty good at the moment Well done on the run- definitely looking up

Griff- enjoy the time off Joining a club is the best move for anyone imho

Recovery week off to a good start- 2 runs, but only 10.55m in total Sports massage to follow the evening run- ouch!! Going to make my doner kebab recipe tonight and have it sliced on some iceberg lettuce and a drizzle of chilli sauce with some coleslaw

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